The clean gets it’s name from the fact that one should, in one “clean” motion bring the kettlebell from the ground to the shoulder.  Looks and sounds easy but I often times see this lift done incorrectly.  Many times I see people who are new to the kettlebell clean banging the bell against their forearm and yanking the elbow.  Keep in mind that cleaning a kettlebell is different from cleaning a barbell.

Once you have practiced the swing and are comfortable with it, you will have an easier time learning the clean.  The movements are similar.  The force used to bring the bell up off the floor and into the racked position comes from the hips and thighs.  Once the kettlebell is almost at waist level, allow the arm to bend and bring the bell into the racked position in one smooth motion.  Imagine your are standing close to a wall.  If you allow the bell to swing out you will bang the wall.  Not what we want.

Once in the racked position, the kettlebell, elbow and torso are one with each other and the shoulders are pressed down.  Do not shrug them.  Your glutes should be tense along with your abs in order to absorb the impact of the bell.  You must achieve a tight core for safety and efficiency. 

Pause briefly as in the snatch and let the kettlebell fall back between your legs.  DO NOT reverse curl the bell.  The arms must be relaxed and loose.  Let gravity do it’s job.  Now repeat by snapping the hips and thrusting the bell back up into the racked position.

A helpful hint is to move the hand around the kettlebell rather then allowing the kettlebell to rotate around the hand and slap the forearm.  Also remember to keep the wrist tight and straight. 

A proper clean is essential for a proper press.  If you are loose, if your wrist is bent and if your core is not tight, you will not be able to press any significant weight.  You also run the risk of injuring your lower back.  That can be a life changing event.  So as with the swing, the kettlebell clean is worth your time and effort to master. 

Yours in Health,

Dennis

This post is meant to give you some ideas and get you pointed in the right direction as it relates to using a kettlebell.  You will obviously not master the kettlebell just by reading this post.  I would strongly suggest you seek out quality instruction either with a certified trainer or through the use of books and videos.  The best in the business is Pavel Tsatsouline.  I would suggest to you “Enter the Kettlebell“  by Pavel.  As with any fitness routine, check with your doctor first. 

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